Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.
Workout Summary

Workout Description

Traditional body part splits have been around for a long time.

And there’s a lot of reasons why.

  1. They clearly work in promoting muscle growth.
  2. They’ve been promoted by some of the industry’s top athletes.
  3. Who doesn’t like a good pump?

But probably the biggest reason of them all – they fit in nicely with the work week schedule.

With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.

But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.


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The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

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The M-F Workout Routine

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Follow the program as written for 10 weeks, moving up in weight when possible.

Monday: Back Workout

Exercise Sets Reps
1. Deadlift 4 6
2. Lat Pull Down 4 8-12
3. Dumbbell Row 4 8-12
4. Hammer Strength Machine Row 4 10
5. One Arm Cable Row 3 12
6. Straight Arm Cable Pull Down 2 15

Tuesday: Chest & Abs Workout

Exercise Sets Reps
1. Incline Bench Press 4 6
2. Decline Bench Press 4 8-12
3. Machine Bench Press 3 6-12
4. Machine Fly 3 12-15
5. Push Ups 3 Failure
6. Machine Crunch 3 15
7. Hanging Leg Raise 3 12-15

Wednesday: Legs Workout

Exercise Sets Reps
1. Barbell Back Squat 5 6
2. Romanian Deadlift 4 8-12
3. Leg Press 3 10-15
4. Leg Curl 3 12-15
5. Walking Lunge 3 15 Each
6. Smith Machine Calf Raise 4 20

Thursday: Shoulders & Abs Workout

Exercise Sets Reps
1. Military Press 4 6
2. Lateral Raise 4 8-12
3. Reverse Machine Fly 4 8-12
4. Machine Shoulder Press 3 6-10
5. Barbell Shrugs 4 15
6. Decline Sit Up 3 15
7. Barbell Roll Out 3 12

Friday: Arms Workout

Exercise Sets Reps
1. EZ Bar Curl 4 8-12
2. EZ Bar Skullcrusher 4 8-12
3. Spider Curl 4 8-12
4. Tricep Dip 4 8-12
5. Cable Hammer Curl 4 8-12
6. Cable Overhead Tricep Extension 4 8-12

M-F Workout Routine Summary

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.

Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.

This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.

If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.

Posted on: Tue, 01/24/2023 - 19:21

With deadlifts, do I have to go with the highest possible weight I can lift and go for 6 reps? Or what RPE level should I go for?

M&S Team Badge
Posted on: Fri, 01/27/2023 - 13:37

My suggestion for these would be to go with RPE 6, 7, 8, then 9. No need to go all-out on these. The goal is to build muscle, not power.

zaky yahyaoui
Posted on: Fri, 01/13/2023 - 03:27

When can take rest ??

M&S Team Badge
Posted on: Tue, 01/17/2023 - 13:44

Per the text in the article...

"Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds."

zaky yahyaoui
Posted on: Tue, 01/17/2023 - 13:53

No bro between days !!

M&S Team Badge
Posted on: Tue, 01/17/2023 - 13:54

It's a Monday through Friday program. Try to get 24 hours of rest if possible. If not, do the best you can. Definitely stay out of the gym on weekends. That is when you'll recover the most.

Posted on: Tue, 12/13/2022 - 13:16

Hello, how many warm up sets and reps leading to this guide

M&S Team Badge
Posted on: Tue, 12/13/2022 - 15:11

1 to 2 warmups on the first exercise of each workout would be good. You can do one for each exercise if you want/need to feel the contractions and stretches. If not, then you should be good to go after the first exercise.

Posted on: Sun, 12/04/2022 - 12:17

I have finished this programme. Can you give me another program ?

M&S Team Badge
Posted on: Mon, 12/05/2022 - 09:51

This should help you find your next program. Thanks for reading M&S!

Bennett Phillips
Posted on: Wed, 11/30/2022 - 11:23

Hi,I'm 6 foot 1 and I'm only 14 years old. I weigh around 210. I would really like to play college football on the defensive line. do you have any good workouts for me? Thank you for your time in advance.

M&S Team Badge
Posted on: Fri, 12/02/2022 - 21:19

This is a good one to start with, Bennett. I would suggest running with this one during your offseason, and then talk to your coaches so you can a more specific plan that would suit your position and goals. Thanks for reading M&S!

Posted on: Wed, 11/02/2022 - 08:29

Please advise me about the 12-8 reps
What does it mean during the program.
Thank you

M&S Team Badge
Posted on: Mon, 11/07/2022 - 11:57

Set 1: Try to get 12 reps
Set 2: Add weight, try to get 10 reps
Set 3: Add weight again, try to get 8 reps.

M&S Team Badge
Posted on: Thu, 01/26/2023 - 20:23


Posted on: Tue, 01/24/2023 - 19:23

does this also go with 8-12 reps?

Posted on: Thu, 01/26/2023 - 10:23

So for the sets that say 8-12, the first set is 12, the next is 10, the next 2 are 8, and add weight each time? Is that the same for all of the variations , for example the 6-12 sets on one of the exercises?

M&S Team Badge
Posted on: Thu, 01/26/2023 - 20:23

If you can add weight, then yes. And yes, it's the same for all exercises.

Posted on: Mon, 10/03/2022 - 21:14

Hey what is the calorie intake recommendation?

M&S Team Badge
Posted on: Fri, 10/07/2022 - 07:01

What's good, Trey? That depends on what your goals are. As the author wrote, this one can be used for cutting or bulking. Which are you focusing on right now?

M&S Team Badge
Posted on: Sun, 10/09/2022 - 15:50


Fat loss guide here should help with overall knowledge.

This calculator can help you determine your macros.

If you got any questions that these don't help, they have comments sections below them as well. Ask away, and we'll try to help you out.

Posted on: Fri, 10/07/2022 - 07:52

Hey thanks for the response, trying to lose fat, so I'm on the assumption that more muscle = more fat burned. This said, open to suggestions obviously haha. I'm at 28% fat, would like to be down below 20, it's always been difficult to understand if I should be lifting heavy and few, or lighter and many, not starting from a healthy body composition, so any input is appreciated!I'm athletic, and always led an active lifestyle, I'm just a little fat about it haha.

Posted on: Sun, 10/02/2022 - 12:23

I’m still learning here so forgive any questions you might find dense… but how come only one day for legs? Thank you!!

M&S Team Badge
Posted on: Wed, 10/05/2022 - 20:32

If you train them hard enough, one day a week is all you need. They have big muscles, which means they will need time to recover.

Posted on: Wed, 09/07/2022 - 12:49

Thanks for the workout I hate you guys lol I can't feel my legs. Loving the split stayed way to long in my last workout program.

Posted on: Mon, 09/05/2022 - 07:16

I would like to gladly inform you that the workout plan worked well well for me. So as I have completed the 10 weeks program, what do you suggest next (Another program, if you can share the link)?
Also, my height is 6 feet and my weight is around 71 kg.

M&S Team Badge
Posted on: Tue, 09/06/2022 - 08:52

What are your next goals, Aniket? Let us know and maybe we can get you started on another great M&S program!

Posted on: Tue, 09/06/2022 - 08:56

Hi Roger,
I am greatful to receive your reply.
I have recently started going to gym, hardly 8 months before.
I prefer a fit looking body rather than cuttings and blabla.
Can you please suggest another program as I have completed this masterpiece.

M&S Team Badge
Posted on: Tue, 09/06/2022 - 08:59
Posted on: Tue, 09/06/2022 - 12:26

Thanks Roger,

Your plan is much respect..

M&S Team Badge
Posted on: Wed, 09/07/2022 - 06:45

Thank you very much!

Posted on: Sun, 08/21/2022 - 00:59

Do you have a warmup routine that you recommend for this workout?

M&S Team Badge
Posted on: Sun, 08/21/2022 - 08:09
Posted on: Tue, 07/26/2022 - 11:20

Hi, i realy like this split, but there is only one arm day and i was wondering if that is efficient for arms growing.
Thanks a lot

M&S Team Badge
Posted on: Fri, 08/05/2022 - 21:11

It is, Joachim. The biceps are getting a little work when you train back, and the triceps are working during your chest workouts. So, the direct arm workout will be plenty. If you run this program, let us know how you like it.

Prathamesh Koyande
Posted on: Sun, 03/06/2022 - 14:50

Hi, Can i do Legs Workout on Friday instead of Wednesday and do shoulders and arms before Legs? Thanks!

M&S Team Badge
Posted on: Sun, 03/13/2022 - 19:49

Hey, Prathamesh! Yes on the legs workout on Friday. Doing shoulders, arms, and legs all in workout may negatively affect your results, so I don't think that is a wise idea. Giving the shoulders and arms their own session would be the better play so you can commit more energy to them. Same with the legs.

Posted on: Tue, 02/15/2022 - 16:39

To rest after a cycle?

M&S Team Badge
Posted on: Fri, 02/18/2022 - 19:33

Rest is for 30-45 seconds after each set.

Jordan K
Posted on: Wed, 02/09/2022 - 11:06

This is a great split. A few things though.... I'd love everyones thoughts on my suggestions and recommendation.

1) - I dont understand why Regular Bench / Pullups aren't here . There is decline and incline bench, but regular bench is a must have for me. Additionally, I want pullups somewhere early on in my back day ideally. You can sneak them in on shoulder day which feels a little light to me too. I changed some things to make room for both of them because they feel critical!

2) Abs only having ONE day of recovery is freakin brutal. I re arranged the days to try and take care of that but still have time between the different deadlifts too. Took some workout sudoku, but I eventually found what works for me.

3) LESS CRITICAL for sure; I also wanted to sneak in a dumbell press and a close grip press. There are a lot of places that can go other than chest day. I just think that working muscle groups twice in a week is amazing. So in the day that focused a lot on triceps I added in a close grip.

In order to not make my workouts overly long, on days that I added in a lift or workout, I just reduced a few of the sets from sets of 4 to sets of 3. This helps still get out of the gym almost the exact same time. Just transition and time it takes to set up.

Other than that - I love this. Its a great starting place and a lot of great work went into it.

Do you like my changes?

M&S Team Badge
Posted on: Fri, 02/11/2022 - 20:52

Hey Jordan, thanks for your comment.

Many people don't like flat bench, and the incline/decline combination offers variety as well as results. Also, many people can't do pullups. If you can and like them, start back day with them. They're definitely a great exercise.

Glad you found what works for you with abs. Lots of our readers are looking to sculpt the abs, and they can handle the workload as long as it isn't too intense.

Working everything twice a week is great if you're advanced. Many people looking for these workouts are still getting there, and once per week allows maximum recovery while also providing challenges.

In short, as long as the changes are great for you, roll with them! Certainly nothing wrong with them. But these are some of the reasons why the author created this workout the way he did. Cheers!

Posted on: Tue, 04/19/2022 - 06:35

Hey, do you have a document of your changes you made?

Posted on: Thu, 01/06/2022 - 11:27

Is this workout split good to utilize with intermittent fasting?

M&S Team Badge
Posted on: Mon, 01/10/2022 - 11:21

You can do that, Chris! Just make sure the meals you do eat are around your training.

M&S Team Badge
Posted on: Wed, 03/16/2022 - 21:08

You can wait an hour and you'll be fine. Eating after training is important, but it's not like there is a countdown clock for your muscles like some would have you believe.

Alexa K Guidry
Posted on: Thu, 02/24/2022 - 01:30

Are these designed more for men and not women?

Alexa K Guidry
Posted on: Mon, 03/14/2022 - 00:50

Awesome I’m also doing intermittent fasting is it super important to time my meal post workout or can I wait an hour or so to consume protein?

M&S Team Badge
Posted on: Sat, 02/26/2022 - 20:13

This one is for everyone, Alexa. Feel free to take it on if you like.

Posted on: Mon, 01/03/2022 - 06:37

Am I able to switch up Monday and Tuesday? (So chest and abs Monday, & Back Tuesday)

M&S Team Badge
Posted on: Tue, 01/04/2022 - 16:41

You can, Branson. Let us know how this program works for you!